Can you stretch the ITB (Iliotibial Band)?

 

Is it possible to stretch the ITB? This is question that I frequently have to address with patients that have a hip or knee problem. The patient will often have been told that their ITB is ‘tight’ and that they need to stretch it. There is plenty of anecdotal information on the internet fuelling the urge to stretch it as well as the current trend to foam roller everything.

Let’s address whether this wide, long, thick piece of fascial tissue ...

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What is the correct posture?

This is a very topical subject at the moment and one that patient’s with lower back pain frequently comment on when they have a consultation. It is often a negative belief that their posture is poor or bad and is probably the reason why they have back pain. Other common beliefs are that their back is too arched (increased lumber spine lordosis), they are mis-aligned, they have tight muscles, the pelvis is too tilted and they have a leg length ...

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Preventing cycle injuries after the Winter rest.

Wattbike cycling, Hallamshire PhysiotherapyIt’s that time of year again when all the winter gear has been put away and the evenings are getting lighter extending the cycling opportunities. The months of indoor training are at an end and the summer season awaits. The spring classic races are almost over and the grand tours are nearly upon us.
We see cyclists throughout the ...

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What is an appropriate training load? (Part 1)

The dichotomy of over or under training has been an evolving area of sports science and medicine over the last 10 years. Imbalances between training loads and recovery have the potential to cause or increase injury risks and as always there is a lot of anecdotal information that can be misleading. There is now increasing evidence with the development of GPS technology monitoring athletes along with various other subjective and objective markers that are providing clearer patterns of potential risks ...

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Common Cycling Injuries

This post discusses the most common cycling injuries.  The most frequent areas of the body that cyclists report having pain are at the knee and lower back. The latter being the most common and both are well documented from collected data over the last twenty years. Unfortunately, the research into causes of these problems are sparse and often anecdotal.

The very nature of cycling (in particular road cycling) and the pedalling action is repetitive with often long hours in the saddle. Minor discomforts ...

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Achilles & calf strain in runners

Achilles problems are the curse of all athletes, particularly runners. They are usually the most severe of lower limb injuries and result in the most training time lost or even cessation of running. The mechanisms of injury are debatable but are usually due to excessive:

  1. Tensile loading – which is the maximum stress that the tendon/tissue can withstand while being stretched before breaking.
  1. Shearing stress –opposing forces.
  1. Hyperthermia – increase temperature in the tissue.

These are the mechanisms but more relevant to ...

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Bike fitting, comfort and performance (Matt Withycombe) 

The cycling explosion.

Can you believe it has been a year since the Tour De France touched down in Yorkshire? The legacy of this fantastic event is clear to see with a significant number of people taking up cycling.

As with any increase in sports participation we will experience an influx of patients that are experiencing problems related to that sport. It can be multifactorial from people literally starting a sport from scratch to overtraining at the elite level. More commonly I experience ...

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How to choose the correct frame size

Cycling has become increasingly popular in the UK over the last 10 years due in part to the success of the British Cycling team in major competitions as well as British cyclists such as Bradley Wiggins and Chris Froome winning the Tour de France. This year Yorkshire is holding the Tour de France Grand Depart and this will inevitably create interest and a surge in people taking up cycling.
If you are new to cycling then choosing a bike is ...

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What is the best message with pain?

We often get patients that have been told by Consultants, G.P’s, osteopaths, Chiropractors and fellow Physiotherapists that they should be careful or even stop certain activities or sports following an injury. These words are very powerful and patients will more often than not stop their sport of choice and become more sedentary.

Commonly, I often find that this advice is given to runners who have had or are recovering from acute lower back pain, whatever the explanation given as to ...

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Bike fitting: The bike to the person or vice versa?

We have just started a series of presentations discussing common cycling injuries; how to prevent these occurring through a thorough bike fit, as well as introducing the benefits of using a Wattbike for ongoing training or occasional specific fitness testing.

The repetitive nature of cycling has the potential to cause problems. When observing the statistics, competitive cyclists average up to 5,000 pedalling revolutions an hour, between 10-150 miles each session and up to 20,000 miles a year. It is therefore easy ...

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